Menopause Brain- The Struggle is Real!

I headed into my home office with resolve, but as soon as I entered I realized I had no idea what I was doing there.  I searched my brain—did I print something I needed to retrieve?  No.  Was I looking for a file?  No.  Did I forget to turn out the light? Still no!  Was I losing my mind?  In the moment that felt like a distinct possibility!  Sadly, this was not an isolated incident.  In fact, I seem to have forgetful moments like these almost daily, and so many women I know are experiencing similar issues.  So, what exactly is happening here?  Is there actually such a thing as menopause brain?  For many, the answer is yes.

Menopause brain may actually be a bit of a misnomer, because many of the symptoms related to menopause actually start during the period (pun intended) called perimenopause, which typically begins around age 45 and lasts an average of about four years (although for some it can be as many as 10 years- YIKES).  During this time our hormones begin to shift and can fluctuate wildly, wreaking all kinds of havoc. During the last two years of perimenopause, our estrogen levels start to drop more precipitously, and this seems to be the time when many women begin to notice a change in cognitive function.   

It’s important to understand that during this transitional time, experiencing brain fog is not unusual.  In fact, it is quite normal, though it may feel anything but, particularly as it hits women in their 40s and 50s in the prime of their lives.  While there are some lucky ones who get through this phase unscathed, a large percentage of middle age women experience these issues.  In one study 60% of middle-aged women reported impaired cognitive function, but from a sampling of the women I know (myself included), frankly that seems low! The main culprit, according to studies, is waning estrogen.  Research shows that estrogen, and in particular estrodial, is related to activity in the hippocampus, a brain region key in memory processing—you can read more about that here. It also doesn’t help that many of us are experiencing a host of other hormone-driven issues during this time (hot flashes and night sweats, heightened anxiety, etc.) that seriously mess with our sleep, which can compound the problem.

So now that you know you are not crazy, what can you do to help lift the fog?  Hormone replacement therapy, or HRT, can help with symptoms, but there are concerns about the long-term safety of these drugs and a recent study has shown an increase in breast cancer risk in women who take them. Bioidentical hormones are another option, but can be controversial when custom-compounded as they are not FDA approved in that form. However, there are also commercially available, FDA approved bioidentical hormones (compounds with the same chemical and molecular structure as hormones that are produced in the body) that can be purchased over the counter, and these may help with some symptoms, including brain fog. Of course, it’s always best to consult your doctor before starting any form of therapy.

For a more natural approach, there are lifestyle strategies and targeted supplements that can help.  According to holistic nutrition and health coach Natalie Nicodema RN of Nutritional Self-Healing in Orangeburg, New York, making the transition through menopause and into healthy aging requires a multi-pronged approach.  “Paying close attention to diet and lifestyle is a must,” according to Nicodema.  “Including foods high in phytoestrogens such as legumes and flaxseeds can be helpful in reducing menopausal symptoms of hot flashes, anxiety and cognitive difficulties, which include poor memory and concentration.”  She also says that foods high in vitamin B12 and DHA such as shellfish can also be helpful, as is limiting consumption of caffeine and alcohol (sigh!). Nicodema also stresses that getting regular exercise is essential during this time, and that sleep should be prioritized.  I also asked her about supplements, and which ones she would recommend to help with cognitive function.  “The role of B vitamin deficiencies in menopausal symptoms cannot be overestimated” she told me, and she said that she always recommends a high-quality B complex or well-designed multivitamin to help close any nutritional gaps.

On a happy final note, much of the research shows that these menopause-related memory issues are generally temporary, and the body and mind seem to adjust to the new normal as it relates to diminished hormone levels, i.e., you will find your keys and cell phone again with ease someday!  In the meantime, be kind to yourself and know that you are not alone on this journey—we are all in this together, beauties!